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CYBORG

J5 CrossFit – CrossFit

Warm-up

Mobility

low back / hamstring

Deadlift (build up to a heavy sey of 5 )

5 sets of 5 reps

20 min to build up

does not have to be touch and go

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
notes

– do toes to bar

push press 45/35

wall ball 20/14

back ext = good mornings

Intermediate

50 step ups

50 jumping pull ups

50 russian swings

50 lunge walk

50 hanging leg raise

50 push press

50 good mornings

50 wall ball

50 burpee

100 singles